This is a circuit-style workout you’ll do three times in a week, plus three cardio sessions to work your entire body, sculpt lean muscle and incinerate excess body fat.
Do each move in order for 1 minute, the rest for up to 60 seconds. Repeat entire circuit twice more. All you need is your own body weight and a pair of 5 lb and 8 lb dumb bells.
To keep you on track with this workout, try using a clock, counting the seconds off in your head, or download this awesome iPad/iPod app called Tabata Pro timer. It will do all of the counting for you, so you can focus on the workout.
Print a PDF copy of the workout.
Learn how to do the exercises
Warm Up
Give yourself a few minutes to warm up your body. Jog in place, do jumping jacks, do arm circles… whatever you like to get your muscles primed for the workout.
1. Lock and Load Squat Jump
Works butt, legs, shoulders and back
Stand with feet shoulder width apart, arms at your sides. Squat down deep, bringing your arms straight out in front of you, then come back to standing. Squat down again, and jump up as high as you can, raising your arms straight up in the air. Land softly to protect your knees. Don’t rush through this. Keep a steady pace.
2. Walk-Out Pushups
Works chest, arms, shoulders and core
Start in a standing position. Bend forward keeping your legs as straight as possible and walk your hands out until you are in a plank position. Do your push up and walk yourself back. Keep your core engaged here to support your lower back. If you need to, you can drop to your knees for the push-up.
3. Rotating Goblet Squat
Works butt and legs
Stand with feet shoulder-width apart, toes turned slightly out and hold your lightest dumb bell with both hands in front of your chest, elbows pointing down. Squat deeply and then jump up as you rotate to the left and land facing the opposite direction. Squat and repeat to the right. Continue, alternating directions. Too hard? Drop the dumb bell. And/or slow your pace a little.
4. Paddler’s Pose
Works back, shoulders, butt, hamstrings
Lie facedown with legs extended hip-width apart on the ground behind you. Arms extended overhead, palms on the floor. Engage your core and lift your arms and legs off the floor. Sweep your arms behind you, then bring them back to starting position, and lower your arms and legs to the floor. That’s 1 rep.
5. Alternating Front/Side Lunge
Works legs, butt, core
Hold your arms at chest level, feet shoulder-width apart. With your right leg, lunge forward. And come immediately back up and lunge to the side to complete 1 rep. Don’t hold your hands together because that can disengage your core from the movement. Keep your pace slow and steady. Dig your heels into the ground to help keep your balance. Switch legs at 30 seconds
6. Crescent Pose Tricep Kickbacks
Works hamstrings, butt, core, triceps
Get into a deep rear lunge with right leg. Hold your dumb bell in your right hand, elbow tight to your side. Press the weight back behind you, squeezing your tricep. Bring back to starting position and repeat for 30 seconds. Switch legs and arms to finish out the exercise. Switch arms at 30 seconds.
7. Plank Shoulder Taps
Works chest, arms, core, legs
Get in standard plank position, arms aligned under your shoulders. Moving quickly, bring your right knee toward your right elbow, then your left knee toward your left elbow to complete 1 rep. Keep your hips down, don’t let your butt drift into the air and don’t let your body swing from side to side… try to keep your body as steady as possible.
8. Chop Squat Jacks
Works shoulders, core, legs, butt
Raise your arms overhead, palms together for chop squat jacks. Jump your feet out to the side to start the jumping jack, sinking down into a squat, chopping your hands down at the same time. Return to start and repeat.
9. Bicep Curl to Shoulder Press
Works biceps, shoulders, core
Stand holding your 8 lb dumbbells at your sides. As you curl one arm, then the other arm, then both arms up, rotate your palms so they face your shoulders. Once you curl both arms, then press the weights over your head, again rotating as you go so your palms face each other or forward at the top of the movement. Keep your shoulder blades pulled back and down. Avoid arching your back as you press the weight overhead.
Cool Down
Take a couple of minutes and stretch your muscles to cool down after this workout.
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